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Sesame vs Sunflower seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 2.502g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 2mg)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 2.32g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Sunflower seed
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Sunflower seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Sesame
105
Sunflower seed
Mineral Summary Score
224
Sesame
122
Sunflower seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
5
:
Contains more Iron +177.1%
Contains more Calcium +1150%
Contains more Copper +126.8%
Contains more Zinc +55%
Contains more Potassium +37.8%
Contains less Sodium -18.2%
Equal in Magnesium - 325
Equal in Phosphorus - 660
Contains more Iron +177.1%
Contains more Calcium +1150%
Contains more Copper +126.8%
Contains more Zinc +55%
Contains more Potassium +37.8%
Contains less Sodium -18.2%
Equal in Magnesium - 325
Equal in Phosphorus - 660

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
0
:
Contains more Vitamin C +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +43.7%
Contains more Vitamin B3 +84.6%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +70.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +455.6%
Contains more Vitamin E +13968%
Contains more Vitamin B1 +87.1%
Contains more Vitamin B2 +43.7%
Contains more Vitamin B3 +84.6%
Contains more Vitamin B5 +2160%
Contains more Vitamin B6 +70.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
125%
Sunflower seed
Carbohydrates
23%
Sesame
20%
Sunflower seed
Fats
229%
Sesame
238%
Sunflower seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Sunflower seed Opinion
Calories 573 584 Sunflower seed
Protein 17.73 20.78 Sunflower seed
Fats 49.67 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 23.45 20 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5.25 Sesame
Calcium 975 78 Sesame
Potassium 468 645 Sunflower seed
Magnesium 351 325 Sesame
Sugars 0.3 2.62 Sunflower seed
Fiber 11.8 8.6 Sesame
Copper 4.082 1.8 Sesame
Zinc 7.75 5 Sesame
Starch
Phosphorus 629 660 Sunflower seed
Sodium 11 9 Sunflower seed
Vitamin A 9 50 Sunflower seed
Vitamin E 0.25 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.791 1.48 Sunflower seed
Vitamin B2 0.247 0.355 Sunflower seed
Vitamin B3 4.515 8.335 Sunflower seed
Vitamin B5 0.05 1.13 Sunflower seed
Vitamin B6 0.79 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 0
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 4.455 Sunflower seed
Monounsaturated Fat 18.759 18.528 Sesame
Polyunsaturated fat 21.773 23.137 Sunflower seed
Tryptophan 0.388 0.348 Sesame
Threonine 0.736 0.928 Sunflower seed
Isoleucine 0.763 1.139 Sunflower seed
Leucine 1.358 1.659 Sunflower seed
Lysine 0.569 0.937 Sunflower seed
Methionine 0.586 0.494 Sesame
Phenylalanine 0.94 1.169 Sunflower seed
Valine 0.99 1.315 Sunflower seed
Histidine 0.522 0.632 Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.